General WarmUp
1' Mountain climbers
30sec Full squat T-spine rotation
1' Mountain climbers
30sec Air squat
1' Mountain climbers
Mobility
45sec per side Hamstring stretch
45 sec Reverse Plank with walkouts
Po kann gerne auf dem Boden bleiben)
Specific WarmUp
2 Rounds
5/leg Single Leg glute bridge
5 Burpees
5 Prone Y raises - Link 1
5 Burpees
Strength / Skill
10' EMOM
3 Tempo loaded squats @4.1.X.1
In remaining time
Wall Sit
WorkOut
3 x 5' AMRAP
2' Rest between Rounds
6/6 Single arm object OH lunges or OH Lunges (no weight)
10 Goblet squats/ Jumping squats/ Air squats
10 renegade rows or bent over rows with DB/odd object
Cooldown
10 per side: Quadruped Reach throughs (no foam roller) see Link